Ukuzivocavoca Kwethanga Kwansuku Zonke Kwemizuzu Engu-4

-Delile

• 1. Izikwele eziseceleni
• 2. Plié umlenze phakamisa
• 3. Ibhuloho lomlenze owodwa
• 4. Amapulangwe esikisi
• Ukudla okudlela endlini

Omunye wemibono eyiphutha enkulu ngokuzivocavoca ukuthi kufanele uchithe amahora ukukwenza nsuku zonke ukuze ubone imiphumela. Singabantu besifazane abamatasatasa, ngakho-ke uma singathola ibhakede lethu eliningi ngokuzivocavoca okusheshayo, bhalisa!

Lapha, sabelana ngenqubo yamathanga emizuzu emine ongayenza nsuku zonke. Kepha ungakhohliswa - ngoba mfushane akusho ukuthi kufanele kube lula. Ikhwalithi ingcono kunenani, ngakho-ke gxila efomini, engeza i-dumbbell uma isisindo somzimba silula kakhulu, bese uqala ukusebenza.

1. Izikwele eziseceleni

Izikwele zingumngani omkhulu wentombazane - zisebenza imilenze yakho nempango yakho. Faka esinyathelweni esiseceleni futhi uzozwa ukushisa okwengeziwe emathangeni nasezinqeni zakho.

Izinsiza kusebenza ziyadingeka: i-dumbbell encane noma isisindo uma udinga inselelo

1. Sukuma uqonde imilenze yakho ibanzi ububanzi behlombe nezingalo eceleni kwakho (noma ubambe isisindo esifubeni sakho).
2. Yiya kwesokudla, futhi njengoba wenza kanjalo, hlala ubuyele esikhungweni, uphakamise izingalo zakho endaweni ekahle phambi kwakho uma usebenzisa nje isisindo somzimba wakho.
3. Sukuma ubuyele ekumeni maphakathi. Phinda ohlangothini lwesobunxele.
4. Gcwalisa umzuliswano o-1 ngomzuzu owodwa.

2. Plié umlenze phakamisa

Uma uke wenza i-ballet, uyazi ukuthi iyabulala emathangeni - yingakho sintshontshe lesi sinyathelo esiphefumulelwe umdanso kusuka ekuzivocavoca ibhare!

Izinsiza kusebenza ziyadingeka: akekho

1. Qala endaweni eyi-plié squat, izandla ezinhlangothini zakho. Izinzwane kufanele zikhonjiswe, izinyawo zibanzi kunobubanzi behlombe zihlukaniswe ngamadolo agobile kancane.
2. Squat phansi, ukuhlehlisa okhalweni emuva, futhi lapho ukhuphuka, phakamisa umlenze wangakwesokudla phezulu emoyeni ohlangothini lwakho. Yiya phezulu ngokunethezeka. Buyela ngokuphephile endaweni yokuqala.
3. Phinda izinyathelo ezifanayo, uphakamise umlenze wesobunxele.
4. Gcwalisa umzuliswano o-1 ngomzuzu owodwa.

3. Ibhuloho lomlenze owodwa

Ayikho inqubo yokuthambisa amathanga ephelele ngaphandle kwebhuloho, eliqinisa izintambo zakho, ama-glutes, nomgogodla wakho. Ukuze uzuze ngokugcwele kulokhu kuvivinya umzimba, khama izihlathi zakho lapho ufinyelela phezulu, ngokwakha ukuxhumana kwengqondo nomzimba.

Izinsiza kusebenza ziyadingeka: umata, kanye ne-dumbbell encane noma isisindo uma udinga inselelo

1. Qala ukulala ubheke phezulu kumata, amadolo agobile izinyawo phansi nezintende zibheke phansi ezinhlangothini zakho.
2. Phakamisa umlenze wakho wokunene phezulu emhlabathini bese uyiqondisa phambi kwakho ngenkathi umlenze wakho wesobunxele uhlala ugobile.
3. Ukucindezela isithende sakho sobunxele phansi, phakamisa ukhalo lwakho phezulu ophahleni, ucindezela phezulu lapho ufika endaweni eqinile yebhuloho.
4. Yehlisa kancane phansi phansi bese uphinda imizuzwana engama-30. Shintsha imilenze, bese uqedela imizuzwana engama-30 umlenze wesobunxele uphakamise lo msebenzi.

4. Amapulangwe esikisi

Ngalesi sikhathi kufanele ukuthi ukhathele kancane, kepha ipulangwe lesikisi lizokuphonsela inselelo kuze kube sekupheleni!

Izinsiza kusebenza ziyadingeka: phansi okhuni, ithawula noma isilayida ngonyawo ngalunye

1. Qala endaweni yepulangwe ngamathawula noma izilayida ezibekwe ngaphansi kozwane ngalunye.
2. Ukuqinisa umzimba wakho ongaphakathi nomzimba ongaphezulu, uhudule izinyawo zakho kancane ububanzi njengoba zizohamba. Misa isikhashana, bese ubabuyisela emuva enkabeni usebenzisa imisipha yakho yethanga. Gcina izinkalo zakho zikwele phansi futhi ingaphakathi lakho liqinile.
3. Qedela imizuliswano engu-2 yemizuzwana engama-30 lilinye.

Ukudla okudlela endlini

Thola indlela yokusebenza lo mkhuba ohlelweni lwakho lwansuku zonke bese uzibophezela ukucindezela isikhathi esiningi. Bukela amathanga akho eguquka!

UNicole UBowling ngumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016.